Category: Competition

*The Open Is HERE Active Recovery: The goal should be as much as possible of the following below. Thanks to CrossFit Invictus for posting this. A. Aerobic Restoration 25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace: * Swim (this is my first choice, and if you have an ocean, even better) * Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace) * AirDyne (keep the pace conversational and relaxed) * Cycling (get outdoors and enjoy the scenery as you ride) * Hike (nothing crazy here, find a nice easy slope and go for a walk outdoors) NOTE ABOUT ACTIVE RECOVERY – The activity selected must be restorative for you. It can also be an opportunity to work on a skill (like swimming or rowing), but the effort expended should leave you feeling…

WOD:  1) Muscle Snatch: Build to a Heavy Single Don’t spend more than about 10 minutes on this. No more than 1 failed attempt. 2) Not For Time: 30 Jerks @40% 20 Jerks @ 60% 10 Jerks @ 80%> Warm-up as needed. All reps should be Split Jerks. Break reps up into any manner you like. Perform from the Rack or Blocks. 3) Speed Bench: 2 reps Every 1:00 x 12 sets Warm-up as needed. Use approximately 40% of your 1RM for Barbell Weight. For Bands, 1 Orange Band if your around 225lbs or less, 1.5 Bands around 300lbs, and 2 bands around 400lbs. Goal is absolute speed, both down and up. Use a yoga mat, or other pad on your sternum so that you can actively pull the bar down and get the most reflex out of the bottom. Add 5% bar weight from last week. Weight should…

Pre Class: 1) 20 minute EMOTM: Odd – 15/12 Cals Ski Erg Even – 3 Power Clean 205/145 + 3 Front Squats 205/145 + 3 STOH 205/145 Scale loading/reps as needed. Barbell work needs to be done as a T+G complex. Scale loading to get desired output. WOD: 2) Snatch Pull + Low Hang Snatch: Every 1:00 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All Snatches full Squat. 3) Snatch Push Press: 4 sets of 5 Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last week. 4) 9 minute AMRAP: 12 Thrusters 95/65 9 Chest-to-bar 6 Burpee Lateral Bar Hops Extra Work: 5) 5 rounds AQAP: 10 Strict Ring Dips 10 Kipping HSPU If this is very difficult for you scale reps, not loading/assistance. This is not meant to be a full blown Met-con, should…

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. Pre Class: 1) Hang Clean: Establish a Heavy Single for the Day Warm-up as needed. Ret 2-3 minutes between sets. All reps full Squat. Don’t spend more than 20 minutes including warm-up sets to working on this. 2) Hang Clean High-Pull: 3 sets of 5 Rest 90-120 seconds between sets. Build as heavy as possible. Use straps if you need them/have them. WOD: 3) Back Squat: Every 2:30 6 @ 65-75% 6 @ 75-85% 3 @ 85-95% 2 @ 90-100% Warm-up as needed. Pick loading based on percentage ranges and personal feel. Goal if it’s there is always the upper end of the range. 4) Front Squat: Every 2:00 5 @ 60-70% 4 @ 70-80% 2×4 @…

* For Real! This Monday the 15th, Paleo Naturals will be here from 4-8 to serve up some awesome food for all who are in training. Come squat heavy and then get some tasty protein afterwards. WOD: 1) Snatch: 1 Rep Every 1:00 x 15 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full squat. 2) Clean and Jerk: 1 Rep Every 1:30 x 10 sets Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit. All reps full Squat and Split. 3) 3 rounds AQAP: 10 Muscle-ups 25/20 Calories Rowed 50 Wall Balls 20/14 Rest 10 minutes 4) AQAP: 50 Toes-to-bar 50 Power Cleans 135/95 50/35 Calories Assault Bike Rest 10 minutes 5) 5 rounds AQAP: 10 Deficit HSPU 50ft Handstand Walk You pick the deficit and whether you want to kip or…